Healthy foods

 

A Nutritionist's 4 Breakfast Ideas for Better Mood

Ali Gohar

3/2/2024

We carefully review all products and services featured on Min Body Green using our Commerce Guidelines. Our selections are never influenced by commissions earned from our links.

What if you could eat as a way to calm your mind? Well, according to the Harvard-trained nutritionist you certainly can! In fact, he wrote an entire book on the subject, aptly named Calm Your Mind with Food.

She even shares her favorite mood-boosting breakfast recipes, which we've captured just for you—find her go-to breakfast below.

First up, we have chia pudding, which Naidoo describes as being rich in fiber and protein, as well as the easiest to whip up.

 
Simply mix 2 tablespoons of chia seeds into half a cup of milk, then let it sit until it turns into a gel-like consistency. “You can add hemp milk, or you can make your own.

 

Add in a nut milk of choice, including some blueberries and some nuts or seeds," she adds. You can even pack the dish ahead of time and prepare it whenever you want. you need

A vegetable Omelets

Next is a vegetable omelet with pasture-raised eggs—a classic but nutritious staple. "Maybe add some herbs and spices for an extra boost," she says. Eggs are rich in choline, which has been linked to reduced anxiety. One study 3 even found an inverse relationship between dietary choline and depressive symptoms.
Below, some inspiration for your next omelet:

Vegetables: peppers, mushrooms, spinach, tomatoes, broccoli, potatoes
 Herbs: basil, dill, rosemary, sage, cayenne pepper, parsley
Spices: Cayenne pepper, paprika, garlic powder, red pepper flakes, black pepper

 

For the meal preppers out there, consider a frittata (a cross between an omelet and a crystalline quiche). You'll get the benefits of choline-rich eggs without the need to heat up the stove every morning.
Naidoo  makes mini-ferrites in a cupcake pan and stores the rest in the freezer to warm up on busy mornings. Be sure to add vegetables for extra fiber (and flavor, of course).

A tofu riot
Tofu scrambles are another great option that's packed with plant-based protein—whether you're following a vegan meal plan or just looking for a unique alternative to your daily egg breakfast.

Naidoo pops a block of tofu in a food processor to get smaller pieces, then pops it in a pan with some onions, peppers, spinach, and plenty of spices. Many tofu scrambles specifically call for turmeric (to make it as yellow as an egg), which has neurotrophic activities associated with improved focus, overall cognition, and memory.

 

On the side for all of these recipes, you can add a slice of toast, a piece of fruit, or an avocado to complete your plate—with these additions, you'll get even more brain-healthy whole grains, antioxidants, and health benefits. mind will get fat Fruits and vegetables provide not only fiber but also tons of polyphenols, which have been shown to support cognitive function4 and general inflammation.

 But most importantly, Naidoo says, trying different recipes can help you determine which foods help you de-stress and prepare your mind for the day ahead. Through personal experiences, you will have a better understanding of what your own body needs and wants. After all, everybody (and mind) is unique, so listen to what it's telling you, and make changes accordingly.

the carrier
Naidoo shares four nutritionist-psychologist-approved breakfast options: chia pudding, a vegetable omelet, meal-ready frittatas, and a tofu scramble. All of them are full of protein, fiber and antioxidants to support the body and mind, no matter where they come from! For more anxiety-reducing nutrition tips, watch the full episode below